During warm-season months, health professionals see an uptick in heat-related emergency visits by as much as eight percent. While people can understand the physical impact, such as heat stroke, heat exhaustion and dehydration, extreme heat also affects mental health. When temperatures rise, so do instances of self-harm, substance use, suicide, domestic violence, anxiety, mood and schizophrenia disorders, according to a study published in JAMA Psychiatry.
While experts don’t yet know what causes the mind to struggle in higher temperatures, studies show research participants reported feeling less happy, more fatigued, more stressed and more likely to become angry on days when the temperature was over 70 degrees.
Data from the American Psychiatric Association shows people may also experience delayed reaction times, shorter attention spans, poorer memory and increased irritability.
Possible reasons heat leads to decreased mental wellness
According to research by the World Economic Forum, excessive heat may interfere with the brain’s chemical serotonin, which helps regulate mood and alleviate aggression. Here are other reasons for poorer mental health during extreme heat:
Being uncomfortable affects your mood. When temperatures are sweltering, you may find that clothes are no longer comfortable, and the slightest movement makes you sweat–all of which can wear on your patience and cause frustration. Heat can cause nerve cells to misfire, leading to symptoms that cause physical discomfort, such as muscle cramps, headache, nausea or vomiting.
Poor quality of sleep. Sleep is vital for good mental health. It allows you to recharge and clears your mind to think. However, sleeping in a warm environment can be difficult, leading to emotional and physical fatigue. Climate change experts estimate higher temperatures may lead to 50 to 58 hours of lost sleep per person every year.
Medication. Antidepressants, beta-blockers, anti-Parkinson agents and diuretics can also affect how a person’s body regulates temperature.
Schizophrenia. Medical experts have found that people with mental health conditions have an elevated risk of heat-related illness and death. Symptoms of schizophrenia include disorganized thinking or delusions. The illness can also affect the brain’s hypothalamus, which helps to regulate body temperature. This puts people with schizophrenia at higher risk during extreme heat events because they may not perceive high temperatures. Opening windows, turning on air-conditioning or removing excessive clothing may not be part of their thought process.
Increased anxiety about wildfire and other natural disaster risks. Because wildfires can spark during heat waves, anxiety about these events is not uncommon, especially for residents in fire-prone locations.
Caring for your mental health in extreme heat
Do your best to stay cool. Wear loose-fitting clothes and avoid direct sun. Swimming is an excellent option for keeping cool and helping to regulate your mood; just remember to wear sunscreen and a hat to prevent sun damage to your skin.
Ask about concerning medications. Talk to your doctor about the medicines you take. Ask about side effects and the best course of action. Never abruptly stop taking a prescription because doing so can cause more harm than good.
Drink plenty of water. Staying hydrated is vital for mental and physical health. Carry a water bottle with you and add ice for an extra cooling effect. Consider setting reminders on your phone if you struggle to drink enough throughout the day.
Reduce alcohol and caffeine. Alcohol increases your risk of dehydration, heat exhaustion or heat stroke. Caffeine increases the production of urine and the risk of dehydration. It also makes falling and staying asleep more difficult.
Slow down. Extreme heat can cause fatigue and make decision-making and focusing more difficult. It can also impact your reaction time. Schedule fewer activities when the heat is extreme to give yourself more time to breathe between tasks.
Get plenty of rest. While quality sleep in the heat can be difficult, it’s essential for your body’s function. If sleeping in an air-conditioned room isn’t possible, laying in the path of a fan increases the chance of evaporating sweat. Taking a cool shower before bed helps lower your core temperature. You may also consult with a doctor about sleep aids for temporary relief.
Mindfulness and meditation. Extreme heat can make it difficult to focus. Trying mindfulness practices can help you stay in the moment. Meditation in front of a fan can help you cool down and be aware of your emotions.
